April means a couple of things in Vancouver: cherry blossoms galore and Sun Run season! With the 10K event happening on the 22nd, it’s time to start prepping your bod for optimal race mode, and we’ve got pro tips from Club16 coach Kendrick Diguangco to help you do just that (read to the end to find out how you can enter to win a six-month membership to Club16, several personal-trainer seasons and some great Club16 swag)! —Noa Nichol
One Week Before Sun Run:
> Tapering: decrease your distances one to two weeks before race day to ensure your body is well rested for race day.
> Start the week with a 5-7K run, and work your way down to a 2-3K run as the week progresses.
> Continue cross training, but focus on your upper body. Do exercises like push-ups and pull-ups, and bendover dumbbell rolls.
> Use this time to rest your lower body and allow your legs to prepare for the run.
One Day Before Sun Run:
> Make this a rest and recovery day.
> Get a solid eight hours of sleep.
Day of Sun Run:
> Use a foam roller an hour after you wake up to loosen up your body to prevent cramps and muscle fatigue while running.
> About half an hour before start time walk around and keep your body moving. It is important to walk around opposed to sitting because you don’t want your body to relax, you want to warm up your legs and body for the race!
> Dynamic stretches are great to do 10-15 minutes before the race. This includes leg swings (forward and back, and side to side), high knees, jumping jacks—anything to get your body warmed up.
Win! A Club16 Prize Pack!
We have a winner! Congratulations to Emma L. of Vancouver who has won a Club16 prize pack, including a six-month membership to Club16, three personal trainer seasons and great Club16 swag!
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